Cooking with Chefs

Season Two: Episode Four

Scroll down for a FREE GIFT!

Decoding Labels

Getting enough to eat and balancing what you eat in a day determines how you will feel and how much energy and focus you have each day. Learning to decode packaged grocery items gives you opportunities to find healthier improvements.

What's really important?

Whole, unprocessed foods like fruits and vegetables make nutrition easy, no labels needed! Packaged foods include information that allow you to be a smart consumer. When looking at a label, you can make choices that provide more energy and fuel for your body. The ingredient list is created with ingredients listed in order from most to least in the item. Look for foods where sugar or salt (sodium) are further down the list and nutritious ingredients are near the top of the list.

Sugar. When comparing options, select the lower sugar choice for cereals, snacks, and drinks. Aim for less than 30 grams daily. This may be a lot less than what you have now, it's okay to make gradual changes!

Sodium (salt). Most of our sodium comes from restaurant or packaged food. When given a choice, select a lower sodium option. And remember, cooking at home benefits your health! You can also choose lemon, herbs, and spices in recipes which allows you to reduce the amount of salt needed for flavor. In this week's recipe, we enhance the flavor of the dish with a little salt along with lemon and cinnamon!

Choosing cereals and snack bars?

Here's a formula to use: protein grams + fiber grams > sugar grams

 

Weekly Checklist

Unpack your groceries.

If you aren’t preparing your recipe right way, be sure to store items properly.

 

Complete the lessons.

Review this week’s lesson and cooking video and written lesson to learn and enhance important kitchen skills. We’ve included a Mercer Ruler and “practice potato” for you to use while practicing knife skills.

 
 

Get cooking!

Gather your recipe and ingredients. Review the videos for guidance as you prepare each recipe.

 
 
 

Share it!

Share the meals with your friends and family. Be sure to share photos by tagging @sdchefsdecuisine on IG or email us. Share your experiences with your cooking club.

Watch Episode Four

Learn what to look for on an ingredient list on food labels. Then make a delicious dessert with a vitamin packed berry and fiber filled topping!

 

Episode Four

 
 

Blueberry Crumble

Filling Ingredients:

  • 4 cups (about 2 pints) fresh blueberries

  • 1/2 cup sugar

  • 1 tablespoon fresh lemon juice

  • 2 tablespoons cinnamon

  • Pinch salt

Directions:

  1. Heat oven to 375 degrees Fahrenheit.

  2. Mix all ingredients in a bowl and add to a 9-inch pie dish (or use a 2-quart baking dish).

Crumble Topping Ingredients:

  • 3/4 cup all-purpose flour

  • 3/4 cup old-fashioned rolled oats

  • 1/2 cup sugar

  • 2 pinches of salt

  • 1/2 cup softened coconut oil (or butter)

Directions:

  1. Combine flour, oats, sugar, and salt in a medium bowl.

  2. Add the softened coconut oil then stir until all the flour has been moistened by the oil and the topping is well mixed and crumbly. If the coconut oil is hard (because it is cold) you can add it to the microwave for just a few seconds.

  3. Sprinkle over blueberry filling. As you sprinkle, press the crumbles together to create larger clumps of topping. This gives you crunchy, sweet bites!

  4. Bake 15 to 25 minutes or until the juices seem thickened and the topping has turned light golden brown.

  5. Cool for 10 minutes, and then serve.

Assignments for Episode Four

Snap some photos!


Time in the kitchen is about de-stressing, having fun, challenging yourself, and nourishing your mind, body, and soul. Our hope is that you find great pride in your efforts after each lesson. We also want you to learn and grow! Take a photo of your recipes and share them with the group. After each episode, you'll be talking with your group about what went well and where you were challenged.

Share your photos!

Upload your pictures to Instagram and tag @sdchefsdecuisine

or email them to cwc@sdchefs.org

 

Chef's reflections

Chefs take notes! Each experience in the kitchen will provide you with wins and some fails. Writing down what you liked and where you can improve will expand your chef skills and guide you toward your own culinary creations. Start a chef's journal, you'll continue to use it years from now.

Discussion Topic

It's time to do some research for today's quiz! Search online for the answers while learning other fun facts about ingredients in this week’s recipe!

Blueberries are an excellent source of which vitamin?

A. Iron

B. Vitamin C

C. Vitamin D

D. Vitamin A

Blueberries are known to:

A. Improve memory

B. Fight inflammation (swelling in the body)

C. Maintain healthy blood sugar levels

D. All of the above!

What makes blueberries blue?

Oatmeal is an excellent source of many things but one of the following doesn't belong, which one?

A. Fiber

B. Gluten

C. Carbohydrates

D. Antioxidants

Oatmeal is known to:

A. Feed healthy bacteria in your digestive system

B. Help you feel full and energetic

C. Maintain healthy blood sugar levels

D. Be great for soothing your skin!

E. All of the above

Name 2 ways you can reduce the amount of salt in your recipes:

1.

2.

 

Share your Weekly “Wow!”

Here’s your chance to tell us about something that struck you in the video. Maybe it was something the chef said or an idea for how you can improve the look, or the texture or the taste of your dish. Write down your response in your handbook and feel free to share with us by emailing cwc@sdchefs.org

 

FREE GIFT!

As a program participant you are eligible to receive a FREE garden box, soil, and vegetable plants to grow your own food at home! This also includes a free gardening workshop. Use code WILDWILLOW to reserve yours today and select a workshop date ($75-85 value). Thank you to Wild Willow Farm and Education Center and The Resource Conservation District for this generous offering. *Option to substitute a pollinator growing box and workshop for a vegetable garden. More information provided in your handout.

Episode 4 Handout & Recipes

We’ve created a printable Handbook for each episode of Cooking With Chefs which includes all the recipes!
You can find this Handbook in your ingredients package or download and print it from here.

Great Job Chef!

This concludes Episode 4 of Cooking with Chefs.